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Or all this A roast beef and cheddar sandwich, a cup of broccoli cheese soup and a heaping handful of potato chips 770 calories, 49 grams fat The lesson: "Tuna salad" means mayo, and "melt" means tons of cheese. Choose lean beef and you can have soup and chips, too!

Or all this Two fried veggie spring rolls with sweet and sour sauce, 1 small order of mushroom chicken (5.5 ounces), 1 cup rice, a 12-ounce beer and a fortune cookie 870 calories, 16 grams fat The lesson: Downsize the crispy part of your Chinese takeout and you can have a more balanced dinner—with a beer and dessert!

Or all this One cup of raspberries, one cup of kiwi, one orange, one cup of low-fat vanilla ice cream with one tablespoon of whipped cream and four vanilla wafer cookies (540 calories, nine grams of fat).

The lesson: Smoothies are more than just blended fruit and often have hidden calories.